Half Standing Forward Fold
Ardha UttanasanaThe flat-back halfway lift out of a forward fold, teaching a long neutral spine under a hip hinge. A key transition that trains the extension most people skip in a sun salutation.
- 01From a forward fold, bring the fingertips to the floor, shins, or a pair of blocks.
- 02Inhale and lengthen the spine forward until the back is flat.
- 03Draw the shoulders away from the ears and broaden the collarbones.
- 04Gaze a little forward without cranking the neck.
- 05Keep a slight bend in the knees if the hamstrings pull the back round.
- 01Reach the crown forward to lengthen the spine.
- 02Flat back, long neck.
- 03Slide the shoulder blades down.
- 01Lifting the chest by arching the lower back — length should come evenly along the whole spine.
- 02Straining the neck upward — keep it in line with the spine.
- 03Keeping the legs dead straight when tight — a soft knee lets the back go flat.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.